Semolina vs. Crouton — In-Depth Nutrition Comparison
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How are semolina and crouton different?
- Semolina is richer in vitamin B6, manganese, and copper, while crouton is higher in iron, vitamin B1, selenium, folate, vitamin B2, and fiber.
- Crouton covers your daily need for iron, 42% more than semolina.
- Semolina contains 17 times more vitamin B6 than crouton. Semolina contains 0.452mg of vitamin B6, while crouton contains 0.026mg.
- Semolina is lower in sodium.
- Crouton has a higher glycemic index (72) than semolina (54).
Rice, white, long-grain, parboiled, unenriched, dry and Croutons, plain types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +40.3% |
| Contains more CopperCopper | +74.2% |
| Contains more ZincZinc | +14.6% |
| Contains more PhosphorusPhosphorus | +33% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +107% |
| Contains more MagnesiumMagnesium | +14.8% |
| Contains more IronIron | +451.4% |
| Contains more SeleniumSelenium | +88.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +56.6% |
| Contains more Vitamin B6Vitamin B6 | +1638.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +444% |
| Contains more FolateFolate | +1550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +79.3% |
| Contains more ProteinProtein | +58.5% |
| Contains more FatsFats | +540.8% |
| Contains more OtherOther | +252.1% |
~equal in
Carbs
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.5% |
| Contains more Mono. FatMonounsaturated fat | +1085.7% |
| Contains more Poly. FatPolyunsaturated fat | +295.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.74mg | 4.08mg | 42% |
| Vitamin B1 | 0.224mg | 0.623mg | 33% |
| Vitamin B6 | 0.452mg | 0.026mg | 33% |
| Selenium | 19.9µg | 37.5µg | 32% |
| Folate | 8µg | 132µg | 31% |
| Sodium | 2mg | 698mg | 30% |
| Starch | 68.29g | 28% | |
| Manganese | 1.035mg | 0.5mg | 23% |
| Vitamin B2 | 0.05mg | 0.272mg | 17% |
| Fiber | 1.8g | 5.1g | 13% |
| Copper | 0.284mg | 0.163mg | 13% |
| Fats | 1.03g | 6.6g | 9% |
| Protein | 7.51g | 11.9g | 9% |
| Monounsaturated fat | 0.258g | 3.059g | 7% |
| Saturated fat | 0.294g | 1.51g | 6% |
| Polyunsaturated fat | 0.322g | 1.273g | 6% |
| Phosphorus | 153mg | 115mg | 5% |
| Vitamin B5 | 0.672mg | 0.429mg | 5% |
| Vitamin B3 | 5.048mg | 5.439mg | 2% |
| Calories | 374kcal | 407kcal | 2% |
| Carbs | 80.89g | 73.5g | 2% |
| Zinc | 1.02mg | 0.89mg | 1% |
| Potassium | 174mg | 124mg | 1% |
| Calcium | 71mg | 76mg | 1% |
| Magnesium | 27mg | 31mg | 1% |
| Net carbs | 79.09g | 68.4g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.14mg | 0% |
| Threonine | 0.271mg | 0.337mg | 0% |
| Isoleucine | 0.339mg | 0.456mg | 0% |
| Leucine | 0.656mg | 0.832mg | 0% |
| Lysine | 0.215mg | 0.278mg | 0% |
| Methionine | 0.183mg | 0.211mg | 0% |
| Phenylalanine | 0.398mg | 0.586mg | 0% |
| Valine | 0.47mg | 0.514mg | 0% |
| Histidine | 0.185mg | 0.255mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
35%
Minerals Daily Need Coverage Score
52%
70%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.216g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 18)
Which food is cheaper?
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.33g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.